Monday, November 30, 2009

Rest



Chill out & Relax

Sunday, November 29, 2009

Sprint!


Run Mimi!

10-9-8-7-6-5-4-3-2-1 sets of Burpees and a 100m sprint between each set

Post time to comments.

Saturday, November 28, 2009

Triplet anyone


Spiderman,Spiderman...

Complete as many rounds in 20 minutes as you can of:
15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps

Friday, November 27, 2009

Throwin it down


Slam!

AMRAP in 20 min of:
3 L-pullups
10 Slamball (20m/12f)

Post load and number of rounds completed to comments.

Thursday, November 26, 2009

Happy Thanksgiving


Get that fork away from me or I'm
callin the cops!

Wednesday, November 25, 2009

Overhead Squat


Way to go overhead Flo Jo!


Overhead Squat
3-2-2-2-1-1-1-1-1 reps

Post load to comments.

Tuesday, November 24, 2009

Wall Ball/Clean & Jerk


Mouth, MC, & Nic da Qwick hit some Wall Ball

5 Rounds for time of:
30 Wallballs
6 Clean & Jerks 135lbs

Post load & time to comments.

Monday, November 23, 2009

Get it done!


Is it over yet?

10 rounds for time of:
Jumping lunge x 10 (each leg)
Ring Push ups x 10
KTE x 10

Post time to comments.

Sunday, November 22, 2009

Rest


Congrats to Mike on successfully completing
the mechanics program welcome aboard!

What are omega 3's

What is type 1 diabetes?

What is type 2 diabetes?

Saturday, November 21, 2009

Jump Row


Stroke, Stroke, Stroke

3 rounds for time of:
50 Double unders
400m Row

Post time to comments.

Friday, November 20, 2009

Nasty Girls

video
Flo Jo & Da Machine Pt.1

video
Flo Jo & Da Machine Pt.2

Nasty Girls
3 Rounds for Time:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post load & time to comments.

Thursday, November 19, 2009

Slam Ball Baby!


Slammin!

7 rounds for time of:
20 Jumping Slam Ball
20 Burpees

Post load and time to comments.

Wednesday, November 18, 2009

Tuesday, November 17, 2009

Press

video
Smoov & Flo Jo workin hard

Press
1-1-1-1-1-1-1

Post load of each round to comments.

Monday, November 16, 2009

Run it!


Go get'em Rob!

4 rounds for time of:
400m run
50 Squats

Post time to comments.

Sunday, November 15, 2009

Painstorm!




300
25 Pull ups
50 Deadlifts with 135#
50 Push ups
50 24-inch Box jumps
50 Floor wipers
50 Single-arm Clean-and-Press with 36# Kettlebell
25 Pull ups

Post load and time to comments.

Saturday, November 14, 2009

Rest


Just 3 minutes a day huh

Practice double unders and squats.

Friday, November 13, 2009

Double Unders


Practice makes perfect

For 20 minutes AMRAP of:
20 Double unders
20 Floor wipers

Post time to comments.

Thursday, November 12, 2009

Here's Chelsea


I Got Dis! Diana hittin some serious stairs

Chelsea
5 Pull-ups
10 Push-ups
15 Squats

Each min on the min for 30 min

Post number of rounds completed to comments.

Wednesday, November 11, 2009

In Honor Of One Of Our Fallen


In honor of USAF SSgt Timothy P. Davis, 28,
who was killed on Feburary, 20 2009 supporting
operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

DT
For time five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time & Load to comments

Tuesday, November 10, 2009

Rest


What Do You Cook Your Food In?


Energy Bar Or Candy Bar?


Milk Does The Body Good...?

Monday, November 9, 2009

Tune up!


Nic Da Qwick

Weighted Pull ups
1-1-1-1-1-1-1

Post load for each round to comments.

Sunday, November 8, 2009

Going For A Long Ride


Lil Chela

Row a 5k for time

Post time to comments.

Saturday, November 7, 2009

Nothin Like A Good Snatch!


courtesy of Coach Mike Burgener

Randy
75# power snatch 75 reps for time

Post load and time to comments.

Friday, November 6, 2009

Rest



First The Snuggy Now This! Are you Freakin
Kiddin Me!

Thursday, November 5, 2009

KB Swing


Get'em Tara!

3 Rounds for time:
28 Burpees
28 Pull-ups
28 KB Swing (55lb)

Post load & time to comments.

Wednesday, November 4, 2009

Hang Power Clean


Give me water!

7 rounds for time of:
10 Hang power cleans 135#
20 Double unders

Post load & time to comments.

Tuesday, November 3, 2009

The Evolution Of Eammon

video
From day 1 it was a challenge.

video
The funny thing is he kept at it, and
kept at it, and kept at it.

video
Eventually one day he got it. Keep up the good
work E- dub!

Three Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Post load and time to comments.

Monday, November 2, 2009

Rest



Try a new Sport or just enjoy the day.

Sunday, November 1, 2009

Preessss!


Aarrrgghh!!!!

Repeat for a total of 4 Rounds:

Max Box Jumps in 1 minute

Max Jumping Pull Ups in 1 minute

Max wall balls in 1 minute

Max Push press @ 75# in 1 minute

Post load & height to comments.